Foam Roller Exercises and Stretches for Your Iliotibial Band (IT Band) and Tensor Fasciae Latae (TFL) Muscles (Side of the Thigh)
Scroll down the page to jump straight to the exercise video and yoga stretches if you desire. ‘A trembling in the bones may carry a more convincing testimony than the dry documented deductions of the brain. ~ Llewelyn Powers Hopefully you have first read Foam Rolling for an overview of the importance of the body-mind connection when you use your foam roller. A simple technique for self myofascial release is accomplished by foam roller exercises. Self myofascial release is a great way to keep your muscles supple, elongated and free of stress knots. If you read Foam Rolling, I describe the body-mind-soul benefits of this activity. Foam roller exercises help you stretch, elongate and treat your muscles. Athletes rely on the foam roller to roll out muscle knots and get them back into the game. This self myofascial release technique helps you avoid more expensive treatments provided by therapists. You can now be your own therapist when you do your foam roller exercises! As bodyworkers know, when we release muscular tension often strong emotions are released as well. This can happen with foam rolling as we learn to focus on the areas of soreness and make the process of the foam roller exercises more meditative. Foam rolling is another way for us to learn how to 'feel it and heal it' as I am fond of saying. Emotions affect our body and they play a significant role in the healing of our body, mind and soul. If you need to purchase a foam roller to start your exercises, I highly recommend the Power Systems foam rollers. They have a full array of sizes and types to choose from. A 36 x 6 inch roller is the easiest to manage if you are new to foam rolling. I never leave home without my 18 x 6 inch traveler. That's how important foam rolling is for me and my health! My favorite foam roller is the Premium Textured EVA foam roller from Power Systems. The one I purchased is the best I have to date. It is nice and cushioned on the outside, but firm on the inside for effective foam rolling. It also has a textured surface to stick to my yoga mat better. It is pricier than the cheap ones, but worth every penny. The Function of the IT BandThe Iliotibial band is not a muscle but a fibrinous band. It runs along the outside of the thigh from the top of the iliac crest (hip bone), down the side of the thigh and attaches to the outside of the tibia (shin), just below the knee. The Iliotibial band’s function is to provide stability to the knee and to assist in flexion of the knee joint, as it assists the quadriceps muscles. The iliotibial band is often overused in runners, who develop Iliotibial Band Syndrome when they quickly increase their mileage. When overused, the IT band becomes inflamed and causes pain, especially in the outside, lateral part of the knee and lower thigh. Tight gluteus muscles and quadriceps muscles can contribute to the Iliotibial band syndrome as well as running on uneven surfaces which causes a pelvic tilt. Pronation of the foot also contributes to the problem as well as bowed legs. Cyclist, hikers, walkers and cross-county and telemark skiers may get Iliotibial band syndrome as well if their activity is new or suddenly increased. The Function of the Tensor Fasciae LataeThe Tenosr Fasciae Latae (TFL) muscle is also on the top of the outer thigh and the Iliotibial band attaches to it at the top of the hip bone, to form a continuous strip that runs along the side of the leg. The tensor fasciae latae is responsible to abduct the thigh or allow the thigh and leg to move in a lateral motion. If you stand with your feet together and lift your leg out to the side, this is the action of the TFL. The tensor fasciae latae also assists the hip flexors (iliopsoas) in flexing the hip or thigh. Meditate on the Meaning of the IT Band and TFL in Your LifeThe body metaphor (See Developing Intuition by Using Your Body) for the Iliotibial band is interesting. Since the hips hold in many deep emotions that have yet to be released (see Foam Rolling for the Iliopsosis and Piriformis), it has been suggested that the Iliotibial band, specifically is the ‘guardian’ of these held emotions. Especially if you are a woman, expect that when you do foam roller exercises of the hips, Iliotibial bands and tensor fasciae latae that you may experience great feelings that you did not know you had. If you are already a runner and/or have Iliotibial band syndrome, be especially aware. The tensor fasciae latae muscle, also on the upper, outer side of the hip and thigh is the muscle that abducts the leg, or spreads the legs and thighs. This is certainly a guarded movement for women, and may have significance for issues involving sexuality and abuse. Proceed slowly if you are doing the foam roller exercises for the Iliotibial band and tensor fasciae latae muscle for healing the body-mind-soul. If you are a victim of sexual abuse, I strongly urge you to also view the website from Becky Herdmann, at Soul Expressions Abuse Recovery. She is a fellow RN and victim herself. She can help provide even more resources for you in your journey towards healing your body-mind-soul. Meditative exercises on any area surrounding the hip may bring forth unexpected emotions. When you do these foam roller exercises for the Iliotibial band and tensor fasciae latae, meditate on what this tissue area may represent in your life, and if you sense held emotions that need releasing. Your guardians of your emotions may be tough to crack. Meditate on what emotions you may be guarding, if you have sore IT bands. Your Body Window may be speaking to you. Create Positive Affirmations for Health if you have problems with the iliotibial band and tensor fasciae latae. Say things like 'I am safe, the Universe surrounds me with Love,' 'It is safe to be me, I accept all my feelings,' 'I release all that is within me and surround myself with Love,' 'My feelings are here to guide me, and tell me of my inner state and I accept them without judgement.' Create your own personal health affirmations as you feel led and as your heart opens to your own particular body-mind-soul issues. You may want to start with foam rolling the Iliopsosis or Piriformis first. Journal about your feelings as you do your foam roller exercises. Personalize and Adjust the Foam Roller ExercisesAs with all foam rolling you can adjust the amount of pressure you place on the muscle by how far you sink your weight into it. Proceed lightly with the Iliotibial band and tensor fasciae latae muscle if you have never done it before. This is a very sensitive area and may cause great pain at first. Make sure you do both sides equally to maintain your balance. When you roll the muscle, if you sense a spot or knot that is sore, hold the pressure of your weight over that area for a while, about 20-30 seconds, or as long as you wish. B-r-e-a-t-h-e as you sink into the sore spot. If it is too painful that you cannot breathe, ease up on the pressure. The deep breathing is the signal to your body that you are in the relaxed state and eventually the muscle will release as long as you are able to deep breathe. If the pain is so great that you have to hold your breath, the opposite effect will occur. Your muscle will tense up and become even more painful. So only apply as much pressure that you can continue to deep breathe! Also do not roll the muscle area too vigorously at first or you may cause bruising and more soreness to occur. Go slow if you are new to foam roller exercises. Really notice your body and how it feels when you do the foam roller exercises. Feel the pull, the iliotibial band stretch, the tensor fasciae latae stretch as you feel the discomfort and sink into it. Breathe deeply as you sink farther into it. Let go. Let the tension go, let the stress go and let the muscle release. When the muscle releases, so may your emotions, your need to control and hold the tension! Let the feeling and the release come! Feel it and heal it! It will do you body, mind and soul wonders! I will give the foam roller exercises in two parts: First I will give you a brief description of the movement in writing for those of you who function best with your left, detail-oriented brain. Second is a short video of the movement. There is no voice-over on the video, so as you watch, I will force you to use your right brain, the sensing, feeling part of your brain. The right brain perceives images and spatial relationships. It is the part of the brain that you most often close down, in our left-brain, detail and language-oriented culture. (See Improving Your Body Balance is Improving Your Life Balance for more explanation of right brain vs. left-brain functions). No voice-over will also aid you in going inward when you do your foam roller exercises. Feel free to vary the exercise in any way as your intuition moves you! Foam Roller Exercises for the Iliotibial Band (IT Band) and Tensor Fasciae Latae Muscle (TFL):
You can also follow up with an Iliotibial band stretch and a tensor fasciae latae stretch through yoga stretches like the Downward Dog and the Standing Forward Bend. You can increase the Iliotibial band stretch and the tensor fasciae latae stretch in both of these poses if you cross one leg over the other. Shift your weight to the back leg and you should feel a stronger pull in the side of the leg at the IT band and tensor fascia latae. Breathe into the stretch and hold for as long as your intuition desires.
Also try the Triange Pose and the Revolved Triangle Pose (below) for an even greater iliotibial band stretch and tensor fasciae latae stretch.
If the standing poses feel too difficult, try the seated, supported poses like the Half Spinal Twist or the even easier Modified Half Spinal Twist where the outside leg is straight in front of you.
Because all the muscles of the legs connect via tendons and joints, any yoga stretch that involves the legs, especially the standing poses will benefit the IT band and the TFL. Foam rolling and exercise stretches are a great way to stretch your body and 'stretch your mind' and heal your body-mind-soul. It is the metaphor of creating space in your life by creating space in your body! Make these exercises a part of your intuitive movement to create health and healing of your body-mind-soul!
Related Foam Rolling Articles that You May Enjoy!:
Foam Roller Exercises for the Lower Body and Lower Back:
Foam Roller Exercises for the Upper Body and Upper Back:
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